Eating a Healthy Diet: Dairy

What Foods are Considered Dairy Products?

Any foods made from milk that retains a significant amount of calcium are a part of this food group. This includes cheese, yogurt, pudding, ice cream, ice milk, and frozen yogurt. Although butter, cream cheese, and cream are made from milk, they do not retain the calcium from the milk and are considered to be fats.

Why Do I Need Them?

In general, if your diet contains milk it is likely to be more nutritious overall. Including these products in your diet helps to build bone mass and prevent osteoporosis. Most people think of osteoporosis as an elderly concern, but in reality the time to address adequate calcium in the diet is during childhood and adolescence. This is when bone is being built and strengthened with calcium. Women are most affected by osteoporosis and peak bone mass is reached by age 30. After 30 years of age, bone mass can only be maintained or lost. It is essential to have adequate calcium intake throughout your entire life.

Calcium has many other jobs besides building bone and teeth, including regulating heart beat, clotting blood, and contracting muscles. Because of this, a consistent amount of this important mineral must be kept in the bloodstream. If adequate amounts are not consumed, it will be pulled from the bones, which can lead to osteoporosis.

What Are the Best Food Choices?

Milk products are common dairy choices, as well as other less known sources such as spinach, broccoli, tofu, sardines, and canned salmon. Calcium-fortified foods on the market include orange juice, yogurt, cottage cheese, bread, cereal, and other snacks.

If you are lactose-intolerant, check labels for lactose-free foods. There are many items that now come in a lactose-free version.

No matter which calcium source you choose, remember to keep fat content and portion size in mind. Nonfat milk is going to be a better choice than whole (the fat content is decreased, but the calcium content is the same), and choose low-fat cheese over regular cheese, or just watch your portion size if regular cheese is preferred.

What About a Calcium Supplement?

If you think your dietary intake does not provide you with adequate calcium, you may consider taking a supplement. There are two main supplements: calcium carbonate and calcium citrate. The main difference between the two is that carbonate must be taken with a meal for adequate absorption and citrate can be taken anytime. This may be why studies have shown that citrate is better absorbed than carbonate. Whichever supplement you choose, be sure to check the label for vitamin D. This vitamin aids in calcium absorption.

It is recommended that adults have 1,000 to 1,200 milligrams of calcium each day. With supplements, break up a day’s worth of into a few 500mg doses taken throughout the day for optimal absorption.

Choose Milk over Soda

Excess phosphorus in the diet, often supplied by phosphoric acid in soda, can limit calcium absorption. It does not matter if the soda is regular or diet, cola or lemon-lime; if you drink soda all day long you’re taking in much more phosphorus than you need, which can inhibit the absorption of this crucial mineral. This is especially important in young girls and women who are more likely than men to develop osteoporosis. Two more great reasons to put down the soda and pick up the milk!